SHIRTS ARE INCLUDED IN YOUR ENTRY. ADDITIONAL SHIRTS ARE AVAILABLE FOR $10. AT THE MEET, T-SHIRTS WILL BE AVAILABLE FOR $15.

ENTRY FEE:

$65 FOR THE OPEN AND $35.00 FOR ADDITIONAL EVENTS; SPECTATORS ARE FREE.

ENTRY DEADLINE:

ENTRIES WITH FEES MUST BE RECEIVED BY SATURDAY,FEBRUARY 13TH.

(AFTER FEBRUARY 13TH, AN ADDITIONAL $40.00 LATE FEE IS REQUIRED)

AWARDS:

TOP 3 IN THE OPEN BY WEIGHT CLASS. AWARDS FOR JUNIORS, SUB-MASTERS, & MASTERS WILL BE TOP 3 BASED ON FORMULA [NOT WEIGHT CLASS]; BEST BENCH AWARDS WILL BE GIVEN FOR THE MALE & FEMALE OPEN, MALE MASTERS 40 – 49, 50 – 59, AND 60 & OVER. TO MAKE IT CLEAR, EVERYONE MUST ENTER THE RAW BENCH OPEN.

Open to all USA Powerlifting members. Membership must be purchased prior to the meet and proof of membership will be required at meet day check-in (proof includes a current membership card or email receipt of full payment).

You will also need a valid form of ID at check in on meet day.

You will need to sign a Release from Liability waiver when you check in. To view a copy of the waiver ahead of time: click here.

10% of the lifters at this meet will be drug tested for prohibited substances. For the WADA Prohibited Substance list: click here.

Awards will be given for the top 3 lifters in each weight class, as well as a best Men’s & Women’s Raw lifter by Wilks total.

Tickets for spectators – $5 each, available at the door.

All meet entries are final. Refunds, transfers, or exchanges for any reason will not be considered.

Weigh in’s as listed below in the preliminary schedule are subject to change due to entries received. Final session schedule will be posted online one week before the contest

Entry Information
Open to first 50 lifters. No refunds.
Medals will be awarded to top 3 lifters in each weight class.
Best lifter awards by Wilks formula: Open Men, Open Women
All lifters must be registered USA Powerlifting lifters. Memberships will NOT be available the day of the meet. See link on REGISTRATION page to purchase a membership with USA Powerlifting.
All lifters must wear a one-piece lifting suit. Socks that reach the knee for the deadlift.
Athletic shoes must be worn. No boots or Vibram Five Fingers allowed.
Lifters are encouraged to read the USA Powerlifting rulebook: http://www.usapowerlifting.com/wp-content/uploads/2014/02/USAPL-Rulebook-2013_1.pdf
All lifters subject to random drug testing

Holding with Maryland Powerlifting tradition, this year’s State Championship will be held the weekend before Thanksgiving: November 21th & 22nd. It is organized by veteran meet director, Evan Davidson. It is being held at a new location this year, Top Tier CrossFit in Columbia MD. This meet will be limited to the first 100 online paid registrations. This is a popular meet, so it is highly recommended that those who wish to participate sign-up the same day that registration opens. Participants must be a USA Powerlifting member to lift in this meet so please make sure you have an active membership before the meet. This meet will follow all USA Powerlifting rules and will use the new weight classes.

Limited to first 100 total lifters – Spaces have been allocated for each Day & Session.

Wait List: To get on the wait list, email the Meet Director (contact info above) with the words “2015 MD States Wait List” in the subject line. You must include your full name, gender, and weight class in the body of the email to be considered for entry into the meet.

I you are competing in 2 divisions simultaneously (such as Open and Masters) a $30 additional charge will apply. You may purchase this as an addition on eventbrite.

Open to all USA Powerlifting members. Membership must be purchased prior to the meet and proof of membership will be required at meet day check-in (proof includes a current USA Powerlifting membership card or email receipt of full payment).

You will also need a valid form of ID at check in on meet day.

You will need to sign a Release from Liability waiver when you check in. To view a copy of the waiver ahead of time: click here.

10% of the lifters at this meet will be drug tested for prohibited substances. For the WADA Prohibited Substance list: click here.

Awards will be given for the top 3 lifters in each weight class, as well as a best Men’s & Women’s Raw lifter by Wilks total.

Tickets for spectators – $5 each, available at the door.

All meet entries are final. Refunds, transfers, or exchanges for any reason will not be considered.

Weigh in’s as listed below in the preliminary schedule are subject to change due to entries received. Final session schedule will be posted online one week before the contest.

Friday Night: Lifters will have the option to get rack heights on the Friday (11/20/15) between 5:00pm and 7:00pm at the meet location before the event. Otherwise, lifters can get rack heights the day they check in.

Day 1 Preliminary Schedule (Two Session Meet on Day 1):

Session 1

7:00 AM – Check in all females

7:30-9:00 AM – Weigh in’s begin 1st session only

9:00-9:15 AM – Rules Briefing

9:30 AM – Lifting starts 1st session

Session 2

12:00 PM – Check in males up to 83 kg (183 lbs)

12:30-2:00 PM – Weigh in’s begin

2:15-2:30 PM – Rules Briefing

2:45 PM – Lifting starts 2nd session

Day 2 Preliminary Schedule* (One Session Meet on Day 2):

Session 1

11:00* AM – Check in males 93 kg (205 lbs) and up

11:30-1:00* PM – Weigh in’s begin

1:00-1:15 PM – Rules Briefing

1:30 PM – Lifting starts 2nd session

*PARKING NOTE for SUNDAY (DAY 2): Due to Church services within the building complex, parking will not be available in the main lot until after 1:00 pm on Sunday. Lifters, Judges, and volunteers are requested to park across Dobbin Rd., in the lot by Loyola College.

The Maryland Powerlifting Assoc. needs YOU! If you would like to help volunteer at this meet, please contact the meet director, Evan Davidson . General volunteers and spotter/ loaders will receive free food & early registration to future TTC hosted Powerlifting meets – Additionally, spotter loaders will be paid per session & receive a free event tee shirts.

REGISTRATION: Registration is closed for this contest. REGISTRATION WILL OPEN ON SUNDAY, APRIL 5TH AND WILL CLOSE WHEN WE REACH 50 LIFTERS. IF YOU REGISTER TOO LATE, YOU CAN BE ADDED TO OUR WAITING LIST BY EMAILING THE MEET DIRECTOR YOUR FULL NAME, ADDRESS, AND PHONE NUMBER.

LOCATION:EXILE FITNESS, 8101 PULASKI HIGHWAY, ROSEDALE, MD 21237.

ELIGIBILITY: ANY MALE OR FEMALE AGE 14 YEARS OR OLDER. USA POWERLIFTING MEMBERSHIP: ALL LIFERS MUST HAVE A VALID USA POWERLIFTING MEMBERSHIP CARD, WHICH CAN BE UPDATED AND PURCHASED AT THE MEET. USA POWERLIFTING/IPF RULES WILL BE ENFORCED. 10% OF THE LIFTERS WILL BE DRUG TESTED.

NON-SUPPORTIVE T-SHIRT AND SHOES MUST BE WORN IN EACH EVENT. NO KNEE WRAPS. Raw lifters may only use the single ply knee sleeve during their lift, and it may not have any Velcro on it, must be both non-adjustable and non-fastening. LIFTERS ENTERING THE DEADLIFT MUST WEAR SHIN HIGH SOCKS COVERING UP TO THE BOTTOM OF THE KNEE. BELT AND WRIST WRAPS ARE ALLOWED.

This is the Annual Equinox Open. It is an Open Raw meet held on April 11th and 12th. It is organized by veteran meet director, Evan Davidson. It is being held at a new location this year, Top Tier CrossFit in Columbia MD. This meet will be limited to the first 100 online paid registrations, and has officially reached capacity (See below for “Wait List” information). This is a popular meet, so it is no surprise that it filled up in about 5 hours from the time that online registration opened. Participants must be a USA Powerlifting member to lift in this meet so please make sure you have an active membership before the meet. This meet will follow all USA Powerlifting rules and will use the new weight classes. Although this meet has only one Open division, lifters can set or break Maryland State records for their age division.

Divisions: There is only one division for this meet, the Open division (all ages) for Men and Women. All lifts will be unequipped (raw only meet).

Weight Classes:

Weight Classes Women:

43 kg (94.8 lbs) (Junior/Teen only)

47 kg (103.6 lbs)

52 kg (114.6 lbs)

57 kg (125.7 lbs)

63 kg (138.9 lbs)

72 kg (158.7 lbs)

84 kg (185.2 lbs)

84+ kg (185.2+ lbs)

Weight Classes Men:

53 kg (116.8 lbs) (Junior/Teen only)

59 kg (130.1 lbs)

66 kg (145.5 lbs)

74 kg (163.1 lbs)

83 kg (183 lbs)

93 kg (205 lbs)

105 kg (231.5 lbs)

120 kg (264.6 lbs)

120+ kg (264.6+ lbs)

Entry Information:

Online Entry and Registration

Registration: This meet has reached capacity.

If you have already submitted your entry fee – You will receive a link to online registration emailed in you within 24-48 hours after purchasing. Please fill out the registration information and click the “Submit: button at the bottom of the form.

If you where not able to get into the meet, we will compile a list of 10 names, creating a “wait list” for the event. To get on the wait list, please email the Meet Director (email address above). Include the words “2015 Equinox Open Wait List” in the subject line of your email. The wait list will be compiled in the order that emails are received.

Limited to first 100 lifters. Capacity has officially been reached.

The entry fee will be $79 dollars and the entry is for 1 registered competitor, 1 meet tee shirt, 1 Spectator Ticket

Open to all USA Powerlifting members. Membership must be purchased prior to the meet and proof of membership will be required at meet day check-in (proof includes a current USA Powerlifting membership card or email receipt of full payment).

You will also need a valid form of ID at check in on meet day.

You will need to sign a Release from Liability waiver when you check in. To view a copy of the waiver ahead of time: click here.

10% of the lifters at this meet will be drug tested for prohibited substances. For the WADA Prohibited Substance list: click here.

Awards will be given for the top 3 lifters in each weight class, as well as a best Men’s & Women’s lifter by Wilks total.

Tickets for spectators – $5 each, available at the door.

All meet entries are final. Refunds or transfers for any reason will not be considered.

Weigh in’s as listed below in the preliminary schedule are subject to change due to entries received. Final session schedule will be posted online one week before the contest.

Friday Night: Lifters will have the option to get rack heights on the Friday (4/10/15) between 5:00pm and 7:00pm at the meet location before the event. Otherwise, lifters can get rack heights the day they check in.

Day 1 Preliminary Schedule (Two Session Meet on Day 1):

Session 1

7:00 AM – Check in all females

7:30-9:00 AM – Weigh in’s begin 1st session only

9:00-9:15 AM – Rules Briefing

9:30 AM – Lifting starts 1st session

Session 2

12:00 PM – Check in males up to 83 kg (183 lbs)

12:30-2:00 PM – Weigh in’s begin

2:15-2:30 PM – Rules Briefing

2:45 PM – Lifting starts 2nd session

Day 2 Preliminary Schedule* (One Session Meet on Day 2):

Session 1

11:00* AM – Check in males 93 kg (205 lbs) and up

11:30-1:00* PM – Weigh in’s begin

1:00-1:15 PM – Rules Briefing

1:30 PM – Lifting starts 2nd session

*NOTE: Due to Church services in the area, parking will not be available in the main lot until after 1:00 pm on Sunday. Lifters, Judges, and volunteers will be emailed directions to a near by parking lot.

Our next meet is March 21, 2015 and it is the first Maryland meet with the new weight classes. It is the 2015 USA Powerlifting Eastern Regional Powerlifting Open. The meet director is Brian Washington, a veteran strength sport meet director and promoter. Brian has put on powerlifting meets in Maryland for other powerlifting federations and the Maryland Chapter for USA Powerlifting is glad that Brian is again promoting USA Powerlifting meets. There is another USA Powerlifting meet that Brian has already planned for July 11th of this year. This is a great benefit for Maryland lifters as these two additional meets are in addition to our normal meet schedule.

Every human should be able to do one pull-up. If you can’t, you’re either too fat, weak, or both. Pull-up ability is largely a function of strength to bodyweight ratio. This explains why some men can deadlift 700+ pounds while some women are well into the 400s and beyond, but neither is able perform a single pull-up. While deadlifting may be the truest test of total body strength with a barbell, pull-ups demand greater balance and coordination than bending over and picking something up. Therefore, devoting some of your training time to pull-ups can pay dividends in a variety of athletic endeavors.

Pull-ups have less to do with one’s total body mass and more to do with your body composition. A prime example is current USA Powerlifting American Record holder in the squat, Ray Williams. Ray weighs about 170kg (374-pounds). In addition to routinely squatting 900+ pounds, Ray can do 10 pull-ups. Here’s a young woman executing 19 flawless pull-ups. Lastly, here’s former gymnast and current 52kg USA Powerlifting American Record holder Marisa Inda demonstrating prodigious strength with her unique twist on pull-ups using a Smith Machine.

In my 2008 article, I argued that the pull-up was the squat for the upper body. My stance hasn’t softened. The pull-up has been, is, and always will be one of the best exercises for upper body development and strength. They specifically target the middle to upper back and the since the back is a focal point in all three powerlifts, the pull-up is a vital exercise for any strength athlete.

Pull-ups are one of SSPT’s big five movements including the squat, deadlift, bench press, and overhead press. As long as the trainee exhibits no significant physical constraints of the elbow, shoulder, or wrist, every strength training program should include pull-ups. In addition to building a stronger, thicker back, pull-ups really build the bench press because the actions of scapular depression and retraction are similar to setting-up for a heavy bench. Consequently, they remain a staple in all of our lifters’ training plans.

This article is aimed at trainees capable of performing at least two strict bodyweight pull-ups. Strict pull-ups are defined as starting from an elbows-extended, straight-arm, dead-hang position followed by pulling the body upward until the chin is above the bar from which you are pulling. After reaching the top position, lower the body to the start position.

We use the SSPT Pull-up Program with our athletes, general population, and lifters. When followed correctly, this program produces amazing results. Here’s how to implement it:

You should be fresh so choose a day when you can test first in your training session. Begin with one set at about half your bodyweight. For those with access to an assisted chin/dip machine, set the weight at 50% of your bodyweight and perform one set of approximately five to eight reps. If you don’t have access to an assisted machine, then use a heavy band. The idea is to warm-up first, ignite your nervous system, and prime your muscles for the all-out effort. Rest a minimum of three minutes. Now test with the grip you plan on using during most of your training. We mostly prefer the gold standard, double-overhand grip but if you have shoulder issues or mobility limitations, then implement another grip. Do not perform any additional pull-ups on test day.

Step 2: Record the number of full reps you achieved. Divide that number in half and that’s the number of reps/set you’ll be doing at the start of your plan. Essentially, your sets will be done with 50% of your max. If your max is an odd number of reps like 3, 5, 7, 9, or 11 then your starting point is 1, 2, 3, 4, or 5 reps respectively. Always round down. Never round up, as it will blunt progress.

When? Pull-ups will be performed once per week. While rows are the antagonist action to horizontal pushes like the bench press, the pull-up is the opposite move of a vertical push like overhead presses. Pull-ups pair well with overhead presses and/or a second bench press day. If that doesn’t mesh with your current training template then simply fit them in on a day when they won’t inhibit another big lift. In other words, pull-ups should always be performed after your sport-form work.

How? Other pull-up plans focus on accumulating reps with sets taken to failure. Training to failure is a dead-end. It may work for a few weeks but it engrains bad technique and almost always ends badly. Let’s say your current pull-ups max is four reps and your plan calls for three sets to failure. Here’s how it’s likely to look:

Set 1: 4 reps

You rest a while and tackle your second set.

Set 2: you’re usually lucky to get 3 reps

You rest a while and tackle your third set.

Set 3: you’ll be lucky to 1 or 2 reps

Rep total = 9

Taking each set to failure adversely affects the following set. With nine reps, you enter the second week hoping to get more than nine. You might end up with 10 and even 11 the following week but you’ll soon regress and cease to make progress.

In the same manner we build training volume for the powerlifts, the SSPT Pull-up Program accumulates volume through the number of sets performed rather than the number of reps per set. In this case, you’ll always begin with 50% of your max (or slightly less if your max reps is an odd number). This ensures that you won’t train to failure, which increases the number of approaches (sets) and also the probability of enhanced technique via a more positive motor pattern. At SSPT, our volume goal (for most trainees) is roughly 20-25 weighted pull-up reps/week. Regardless of your current ability, you’ll notice each week starts at roughly half the volume goal or 10-12 total reps.

Looking at the spreadsheet below, find your max reps and follow the weekly plan in a sets x reps fashion. As you’re starting with 50% of your max reps, the sets should be reasonably easy. Resist the temptation to start at a different week or do more reps. This is not some quick fix routine claiming to have you at 20 reps next week. This plan is intended for trainees with a consistent, industrious, and patient demeanor.

You’re not racing against a clock and proper form is critical. The key is building strength with pristine form and masterful technique on every rep. Therefore; you should absolutely rest as long as necessary between sets. The key is accumulating all of the volume in each session. If you suffer from training ADD and can’t bring yourself to rest long enough between sets, you may superset pull-ups with another exercise but your performance mustn’t come at the expense of leaving the gym earlier.

The plans are linear from week to week and the reps eventually undulate as you accrue volume. Some of our pull-up training is drawn out much longer but each of the sample plans recommend retesting in the tenth week. Once you retest, take your new max and follow the plan again using your new number. For those strong enough to perform 10 or more reps with bodyweight, you’ll soon add weight with a chin/dip belt, weighted vest, or even chains. Weight increases are usually 2.5 pounds for women and 5 for men (10 for the super-strong).

Meanwhile, here’s a look at a few success stories from SSPTers who used our pull-up program:

Theresa Ball increased her max reps from 6 to 10.

Colleen McNamara went from 3 reps to 8 in only four months while also increasing her bodyweight from 114 to 118.

Vanessa “PrettySTRONG” Gale started with 2 reps at a bodyweight of 138 and increased her max to 10 reps.

Sandra Sebastian went from 6 to 9 reps in only 12 weeks.

In 2011, Rob Schmidt doubled his max reps from 5 to 10 reps in nine weeks.

Elliott White went from 14 reps to 19 reps in 10 weeks while increasing his bodyweight from 193 to 197.

People tend to gravitate toward things they excel at while avoiding difficult tasks. The same is true with pull-ups. Heavier lifters avoid them like the plague while other trainees fail to recognize the benefits. The bottom line is that pull-ups help build an impressive physique and can contribute greatly to practically every barbell lift.

Success isn’t an accident and training shouldn’t be arbitrary. Oftentimes lifters test strength rather than taking the time to build it. Improving at pull-ups may take some time. Patience, consistency, and hard work are the bedrock of long-term gains. Trust the plan, stay the course, and be gracious for gains both large and small. Remember that progress, no matter how small or incremental, is still progress.

We are excited to provide our loyal lifters and followers with a new and enhanced website. This new website platform has a lot of updated features that simply were not possible on the old website.

Here is a quick list of new items:

Better real-time integration with our Facebook page (facebook.com/mdpower) so people not on Facebook can follow discussions and posts and information being shared there.

Integration with our Twitter account (@MDPower). All our Twitter activity can be seen here, just in case you are not not Twitter. Although we don’t have much Twitter activity now, we expect that to change this year – and we will be ready.

Integration with our Instagram account (@marylandpowerlifting) so when we post pictures and short videos on Instagram, you see them here too. We recently rolled this out at our 2014 MD States Championship meet and took a few pictures and video. Similar to our Twitter account, we expect a lot more activity on Instagram this year.

Mobile ready. This website uses a responsive design that changes based on the screen size of your device. There is no separate mobile site needed – just use this same website and the layout changes if your are on your phone, tablet, or laptop.

This is a WordPress website. You can “Follow” this website by clicking on the Follow button. This will let you choose to receive alerts when new information is posted on this website.

WordPress allows for multiple “webmasters”. WordPress provides easy to use tools to create new posts, update pages, post meet results, and update state records. Instead of one single webmaster, tasks such as updating state records and posting meet results can now be shared with multiple approved users.

Better Search. The search box on the home page now searches all pages and posts. The search on the old website only allowed one single keyword and didn’t search all content.

Comment on posts. WordPress allows you to add your own comments to posts. This creates the opportunity to have a running dialog directly on this website about a specific topic.

Why a new website was needed – There were numerous reasons to move to a new website platform. The old website was starting to have technical issues and was starting to go down more often – leaving visitors with only a “Service Unavailable” page. The old website was nearly 10 years old and built on technology that is no longer supported so in many ways, we were forced to find an alternative. This created a wonderful opportunity to set up Maryland Powerlifting for our future needs.

New weight classes for meets and state records – All the old records have been moved to this new website as an archive along with new State Records at the new weight classes. The records were converted according to USA Powerlifting guidelines.

Migrating content to the new website – Content from the old website has been migrated to this new website including all the Matt Gary articles, old and new state records, all available meet results, powerlifting rules, and other necessary pages. We were unable to migrate some of the customized database features from the old website such as the top 5 lifters from the last 5 meets.

Maryland State Records are grouped by age class on this website. On each age class page, the records are broken out by weight class as well as whether the lift was performed Unequipped or Equipped. For record keeping purposes the term Raw is used for unequipped.

Starting January 1, 2015, meets and state records have new weight classes. In accordance with USA Powerlifting guidelines, existing state records under the old weight classes were converted as of December 31, 2014 to the new weight classes based solely on weight class (not a lifter’s body weight). Records under the old weight classes have been archived and are located directly under the new weight classes on the same age class page.

USA Powerlifting members that are residents of Maryland or Washington, DC are eligible to set and break Maryland state records according to the rules of competition. If you have any questions or would like to report a new record (from a meet on or after 1/1/2015), please contact the State Chair.

The squat is the king of all exercises but the deadlift is the purest test of total-body strength. The deadlift primarily focuses on the musculature of the back, hips, and legs while recruiting just about as many muscles as any other exercise. The concentric-only nature of the deadlift is unique to the powerlifts because the squat and bench press both afford the lifter an opportunity to lower the bar first before actually lifting it. Without the eccentric phase, it’s nearly impossible to generate any momentum and stretch reflex utilization is practically non-existent. A belt, knee sleeves, suits, and wraps offer the least ergogenic aid in the deadlift. Accordingly, one’s performance in the deadlift is largely determined by three factors: genetics, technique, and training.

Genetics (Leverage)

As with all athletic endeavors, genetics play a major role in aptitude and performance. The most favorable physical attributes for the deadlift are a short torso, long arms, and long legs. Lamar Gant possessed all three traits in addition to having severe scoliosis which helped him become the only person to deadlift over five times bodyweight in two weight classes. The torso acts like a lever and does the lion’s share of the work. A shorter torso makes for a shorter moment arm while longer thighs creates a higher pivot point at the hips. Long arms simply decrease the distance of bar travel from the floor to lockout. A deadlifter’s physique is mostly opposite to the desired characteristics for squatting and bench pressing. Longer arms and legs usually translate to more work being done. But, in the case of the deadlift, longer limbs actually mean a more efficient movement.

Technique

The powerlifts should be viewed as movements executed rather than muscles used. Executing deep barbell squats, paused bench presses, and locked out deadlifts with significant weight requires kinesthetic awareness and skill. Any klutz can use their muscles for curls. At SSPT, it’s never a leg, chest, or back day. It’s squat, bench press, and deadlift day.

SSPT lifters don’t exercise. They train because training is our practice. After all, strength is a skill and skills are refined through extensive practice. Consistent, quality, and repetitious practice leads to technical mastery. Therefore, technique is the single most important factor in acquiring and performing a skill. Without solid technique, skill acquisition and strength development takes longer thereby forcing one to rely more heavily on genetics and ergogenic aids.

Developing appropriate deadlift technique should be largely based upon one’s anthropometry. Limb and torso length usually determine how you’re going perform the deadlift. The most perceivable aspect of deadlift style is stance. Deadlift stance is expressed across a broad continuum with frog-style, conventional stance pullers like Lamar Gant and Vince Anello at one end of the spectrum and ultra-wide, sumo lifters like Eric Kupperstein and Wei-Ling Chen at the other. Most of us fit somewhere in between.

I’m frequently asked about my preference for foot placement. My stock reply is, “I’m not married to any stance other than the one where you can lift the most weight.” Lifters tend to place their feet where they’re most comfortable. When a lifter is in a comfortable position, they typically move more proficiently. It’s incumbent upon the lifter to experiment with both styles and see what works best for them according to their leverages.

The default deadlift stance is conventional because it resembles the “athletic position” which translates better to most activities and sports.The athletic position is approximately shoulder or hip width. You see it all the time in baseball, basketball, boxing, football, and tennis to name a few. I coach my conventional stance deadlifters to stand where they would for a vertical jump test. This is routinely the place where most people are able to generate and transfer the most force into the ground. When using a conventional stance, the toes are pointed out slightly while the hands are placed just outside of the legs thus elongating the arms.

A sumo (wide) stance deadlift, with the feet placed outside the body, is irrefutably more efficient by shortening the distance of bar travel. However, what one gains in efficiency they often lose in force transfer. This is also seen with wide-grip benchers who struggle to get the weight moving off the chest or the wide-stance squatters who grapple with hitting depth and coming out of the hole. Sumo deadlifters are routinely slower from the floor and then accelerate through to lockout whereas the conventional style is usually opposite.

Powerlifters should opt for the stance that enables them to lift the most weight. Regardless of one’s preferred stance, body position is vital. Four crucial criteria must be satisfied to ensure the proper start position in the deadlift:

The bar must be placed over the middle of the foot. This isn’t the part of the foot you can see when you look down but rather the mid-foot. Typically the bar needs to be about one to two inches away from the shins depending upon the length of the foot, height of the lifter, and hamstring flexibility.

The arms must be kept straight and locked in extension.

The back should be held in rigid extension and as flat as possible. Slight thoracic kyphosis (rounding) is acceptable provided the lifter maintains intra-abdominal pressure and tightness throughout the torso.

The scapulae (shoulder blades / armpit crease) must be directly over the bar.

The photo (seen below) illustrates the proper start position for the deadlift. Notice how the arms, thighs, and back form a triangle. Each person’s triangle varies based upon his or her own unique structure. Longer thighs lead to a higher hip position while shorter arms lead to a more forward or horizontal torso. Regardless of what your triangle looks like, the hips will be in the correct spot as long as you satisfy the four, all-important technical standards. If you’ve never been in this proper start position before, your hips will feel abnormally high. But I can assure you; they’re exactly where they’re supposed to be. In fact, a properly executed deadlift will feel like a shorter movement due to the vertical-only bar path.

Neglecting any of those technical principles will significantly compromise the movement and lead to decrements in performance. A slight, initial rise of the hips, at the start of the pull, is not in and of itself a technical flaw so long as you’re in the correct start position. Hip rise is frequently a sign of not being tight enough. Just remember that maximal attempts won’t always look like ballet and things do tend to break down. This isn’t the end of the world but we should all train with the goal of becoming as strong as possible and therefore delaying the onset of form breakdowns. The longer you can hold your optimal position during a max attempt, the better off you’ll be.

Oftentimes improper bar and shoulder placement give way to both hip rise and horizontal bar displacement in what should ideally be a vertical-only lift. This horizontal movement known as “hook” is an unwanted technical inefficiency. Sumo deadlifters are famous for this when trying to squat the weight up. Occasionally you’ll hear one quip, “The deadlift is just a squat with the bar held in front of you.” Don’t believe this fallacy. The deadlift is not a squat. Oppositely, the deadlift is a hip-hinge movement with the ultimate goal of the bar and hips meeting in the finished position. While the squat is a leg-dominant movement assisted by the back, the deadlift is a back-dominant movement assisted by the legs. Much is different between the squat and deadlift including bar placement, hand position, stance, center of gravity management, muscle contraction sequencing, and the degree of knee and trunk flexion vs. hip extension. As a result of these differences, it’s reasonable to approach deadlift training differently than the squat or bench press.

Training

Like the squat and bench press, deadlifting is a skill. Only a heretic would advise not deadlifting as the optimal means for building a bigger deadlift. That’s like telling a world-class violinist to spend their time practicing on the tuba. If you want to deadlift more, you should deadlift more.

The two primary ways of training the deadlift are with multiple repetitions or singles. And while there are examples of world-class deadlifters using the multiple reps approach, at SSPT, we much prefer singles and for good reason.

There’s an old deadlift axiom that says, “If you can hit it for one rep, you can probably do two.” This is the direct result of using stored elastic energy on the eccentric portion of the start of the second rep. Lowering the weight first enables us to build tension, generate momentum, and employ the stretch reflex. Even if you perform multiple repetitions in a “dead-stop” fashion, the successive reps are still easier because of the tension you’ve built on the eccentric phase of the preceding reps.

Multiple-rep sets of deadlift are more appropriate for bodybuilders, fitness enthusiasts, strongman competitors, and other strength athletes who want to put on some muscle and/or increase their muscular endurance. More time under tension may help your muscles grow but, for powerlifters, our singular objective is lifting maximum weight. In terms of deadlift training for a one-rep max, singles are more optimal.

On numerous occasions I have seen lifters perform heavy doubles or triples in training and then barely be able to complete their attempt at the meet with the same weight. This is especially true of those who bounce or use a “touch n go” style. This enables trainees to use energy from the floor to assist in lifting the weight. At competitions, all deadlifts begin motionless from the floor so the multiple reps approach is irrelevant in terms of building momentum at the start. Furthermore, multiple-rep sets arguably lead to greater degrees of fatigue and higher susceptibility to injury.With multiple reps, lower back fatigue eventually becomes a limiting factor resulting in technical breakdowns.

Performing singles in the deadlift doesn’t mean coming into the gym, loading the bar to your maximum weight, pulling it once, and going home.Deadlift training requires a planned and systematic approach of using percentages for multiple singles then attacking the muscles that are germane to the movement. An additional benefit to training the deadlift with multiple singles is more practice.

Powerlifting may be the best example of a “practice like you play” sport. Lifters should strive to simulate meet conditions in training as often as possible and singles afford you that opportunity. Singles allow you to treat each rep as its own attempt or set. You can practice visualization, set-up, breathing, and technique with each one. With multiple-rep approaches, you only get one shot on the first rep of each set.

For example, let’s assume Lifter A deadlifts 440-pounds (200kg) for one set of 10 reps. This equates to a total training volume of roughly 4,400-pounds (2000kg). Odds are high that the lifter exerted tremendous effort during the set and the last few reps probably looked pretty ugly due to accumulated fatigue and subsequent technical breakdowns. Such a Herculean effort would likely require a long rest period before an additional set was attempted. On the other hand, Lifter B performs 10 sets of 1 rep with the same weight. The total training volume is identical but Lifter B was afforded 10 times as many opportunities to practice their sport-form skills of setting-up, breathing, and executing the lift to standard. Short rest periods between reps enabled Lifter B to regroup, perhaps chalk their hands, and reset before the next rep. Furthermore, each rep was a first rep that wasn’t influenced by momentum or the stretch reflex. Performing ten “first” reps increases skill acquisition and the likelihood of enhanced technique. Stop looking at volume like endless toil and start seeing it through a different lens. Be thankful for the additional opportunities to improve and sharpen your skills.

It’s difficult to generate momentum in the deadlift because we must overcome inertia on the bar. You’re not apt to get a heavy weight moving from the floor by pulling it slowly. Deadlifts need to be done explosively with a focus on technique and speed. Singles allow you to be explosive and deliver maximum force into the barbell each time. Multiple repetitions do not allow the same velocity because as the set continues, bar speed significantly decreases with each repetition. As form breaks down over the set, the risk of injury may increase and you’re not likely to be in the correct start position again after the first rep. This is not the preferred combination and doesn’t set the table for an optimal training environment. Moreover, singles allow you to train the deadlift more frequently and at higher intensities. Muscle damage is reduced and greater loads can be used. Increasing frequency and intensity helps bridge the volume gap created by doing one rep per set as opposed to multiple reps.

It’s all about skill acquisition. Here’s a look at three sample 10-week plans featuring varied frequency, intensities, and volume:

The above plans are linear from week to week. With the first option, you may add some back down (fatigue drop) singles in the latter weeks to accommodate for the reduction in volume but it’s not always necessary. The second two examples place the heaviest deadlifts earlier in the week. That can be switched to meet your schedule and/or create a different undulation. Our long-term planning is more undulating in nature with the majority of our training occurring in the 80-89% range. There are enormous benefits to hovering around that intensity. It’s light enough where one can perform lots of volume to acquire skill without overtraining or needing a deload. On the other hand, it’s heavy enough to elicit a significant strength response and keep lifters close to top form. When 80-89% is your home base, you’re never very far from bringing your strength to a peak. You can create your own training plan using SSPT’s Deadlift Table. The options are infinite.

We train like we compete so most training sessions begin with squats and we always squat before deadlifting. The squat serves as a warm-up for the deadlift and prepares us for the rigors of game day. When using the once/week option above, the deadlifts are performed after a high-volume, medium-intensity squat. Later in the week, we’ll squat heavy immediately followed by a special deadlift assistance exercise based on our individual weaknesses. You’ll rarely see anyone at SSPT deadlifting with the opposite grip or stance. Our specific deadlift assistance exercises closely resemble the competition style deadlift and are most often trained in the one to three rep range but sometimes as high as four or five. We may select from deficit, halting (pause), rack/block (partials), Romanian deadlifts, or even add chains.These assistance deadlift moves are typically implemented via Rates of Perceived Exertion (RPE) or percentages (of our DL max) for three to four consecutive weeks over the course of a single training block. After using a special exercise for one block, we’ll switch it for another. Training sessions are occasionally finished with a non-specific (supplemental) posterior chain movement but always with some direct (weighted) abdominal work.

Most of our cycles end with our final heavy deadlift about 10-14 days out from a meet. For those worried about losing skill over the final week, rest easy. You’re not going to magically forget how to deadlift overnight. Your body will supercompensate and thank you for the additional rest. You want to head into the meet with a ravenous attitude. There’s nothing worse than feeling overtrained and leaving your heaviest deadlift in the gym. You do not need to test (max) the deadlift in training to hit a personal record (PR) at the meet. Most of our competition (peaking blocks) preparation ends at roughly 95% of our max. The deadlift is the powerlift most affected by game day adrenaline. Rest assured if your 95% singles go smoothly in training, you’ll be good for significantly more at the meet. Even our second attempts in competition are often heavier than our final heavy single in training and they are always faster.

In preparation for the 2014 USA Powerlifting Raw Nationals, my final heavy single in training was 567-pounds (257.5kg) on Monday, July 7. On Sunday, July 20, I nailed 573-pounds (260kg) on my second attempt en route to an all-time beltless PR of 600-pounds (272.5kg) on my third. The PR was never in doubt. Starting months in advance, I visualized and performed it hundreds of times in my mind before ever stepping on the platform. I always use a winning mental approach because attitude is everything. On game day it all boils down to attempt selection and execution. Everything else is trivial and you’ll never find me on Facebook or Twitter between attempts.

The great Greek philosopher Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Focus on the process, commit to consistency, and strive for technical mastery. The results will take care of themselves. You may not break a world record but with a single rep at a time; you can become an excellent deadlifter.

Own your performance and take responsibility for your actions. That was the mandate issued in Upholding the Standard in March 2012 and while the more things change, the more they stay the same.

I measure individual powerlifting performances by the number of successful lifts, personal records (PR) achieved, and placing within a weight class and/or age group. I also grade novices or intermediates on technical improvements and becoming more acclimated to the competitive experience. Six successful attempts out of nine is a satisfactory, on-the-line performance. Fewer than six successful attempts are below the line while more than six usually represent a favorable outcome. Personal records should be reserved for your third attempt. Unfortunately, no matter how good you are, you’ll never make all of those. Like golfers who can replay every shot in their round, powerlifters will recall the chapter of each attempt within the greater story of their entire meet. And while, we all have a narrative to share about our performances, the final stats are usually pretty clear as to whether the ending was happy or regrettable. Frankly, we can all stand to become better competitors. After all, competing is a skill and none of us will ever be perfect. So, strive for perfection and settle for excellence.

Much of my coaching nowadays is devoted to creating optimal training and competitive environments for my athletes. I’ve repeatedly outlined my approach to attempt selection and continue dedicating significant time to data collection of meet results to show correlations between successful attempts, personal records, and winning. While there is no sure-fire recipe to guarantee flawless performances, my game plans increase the probability of success and my lifters are mostly successful.

Make no mistake about it — results in every arena are directly attributable to execution. While coaches make a huge impact on the outcome, the end result is ultimately left to the performers. Players make plays just like lifters make lifts and I’ll never take credit away from a lifter who achieves a PR. They deserve the credit. It’s my job to point them in the right direction with a wise plan of attack, instill confidence, and create the best possible scenario for them to succeed. But, in the end, it’s always up to the lifter to execute. They have to walk onto the platform alone and make the lift. I can’t do it for them.

Execution boils down to skillfully performing the lifts according to the rules of performance. We all view powerlifting through a different lens. Fortunately, my 18 years in the sport has given me a variety of perspectives: coach, competitor, fan, and referee. Each perspective offers a varying view. But one song remains the same… rules are in place for a reason and should be adhered to at all times.

Every game or sport has rules. Rules establish boundaries and ensure uniform high-quality competition. These standards of expectation allow us to compare performances. Without them, we might as well be comparing carburetors to swampland.

The vast majority of the lifters I coach compete in USA Powerlifting. USA Powerlifting is the largest American powerlifting federation at nearly 4,500 members. The various USA Powerlifting National Championships are the gateway into the International Powerlifting Federation (IPF), which is the largest international group, at roughly 95 member federations, and offers the only true world championships. Lifters may also qualify to compete regionally in the North American Powerlifting Federation (NAPF), which is a division of the IPF. In my view, these federations offer the premier level of uniform high quality, drug tested competition.

RTS and SSPT joined forces in July 2013 to uphold their impeccable standards and take team titles at USA Powerlifting Raw Nationals

The bedrock of these organizations and the competitions they provide is a strict and rigid adherence to the rules. The rules include standards for apparel, weigh-in and start times, flight size, drug testing, and the all-important rules of performance. Officials range from meet director, to Technical Controller, doping officers, expediters, scoring persons, and obviously the referees, enforce the rules. Referees are human. They occasionally make mistakes but operate with high integrity and usually get it right. Squats must be sunk below parallel, benches are paused with feet flat and three points of contact to the bench, and deadlifts need to be completely locked out without any downward movement of the bar. These standards are a few of the key pieces highlighting the USA Powerlifting and IPF technical rulebooks. One thing is certain, when you review results from USA Powerlifting, IPF, or NAPF competitions, there’s a very high probability that the lifts were legitimate and executed according to the standards.

A common theme amongst coaches and competitors of my ilk is credibility. We want our lifts to actually mean something. Abiding by the rules and the standards of the organization lends itself to personal integrity where lifts can be beyond reproach. When one of my lifters achieves a PR, I want it to be an accomplishment they can be proud of and one worthy of praise.

Meanwhile it’s the lifters’ job to perform the lifts according to the rules. In other words, we must meet and uphold the standard. While powerlifting is strenuous and obviously maximal lifts don’t always look like ballet, they should still be clean enough to meet the performance criteria. Taking this a step further… American, national, and world records ought to be performed close to flawlessly. When in doubt, a referee is instructed to give a white light. But when records are on the line, there shouldn’t be any doubt. Lifters work too hard to have their records erased by a bogus lift. That reduces credibility within the organization and causes dissension amongst the rank and file.

My multi-faceted view of the sport has been instrumental in formulating one of my mantras… “Take it out of the referees’ hands.” As lifters we all know the rules in advance and have a decision to make. We can choose to perform the lifts according to the standards or not. With choice comes control. Control breeds power. When a lifter decides to perform the lifts according to the rules, that power becomes emancipating. You no longer feel restrained by a judge who holds the keys to your fate. In essence, you unlock the shackles and create a higher probability of success. Taking it out of the referees’ hands allows you to have the final say. This means squats should be sunk well below parallel, benches should come to a complete stop and be held motionless at the chest, and deadlifts should be locked out convincingly. Don’t confuse my recommendations with the suggestion of squatting so low that your buttocks rest on your calves or ankles. Similarly, benches don’t need to be paused for five seconds nor deadlifts held for twenty. However, we owe it to ourselves to perform to the highest standard. Train the powerlifts often, acquire skill, achieve technical mastery, and then use your mastery to execute with precision thus showing the referees that your lifts are flawless. Don’t leave your lifts to chance. They’re too valuable for that. By allowing the judges to determine your fate, you’re putting yourself at risk and relinquishing your leverage.

When I take the platform, I choose to perform the lifts as perfectly as possible. I’m making the decision easy for the referees. They have no choice but to give a white light for my lifts. If I miss a lift, it’s because I flat-out missed it due to a lack of strength. I can live with not being strong enough on that day. That’s fixable. I can head back into the lab, decipher what needs improvement and work harder. But I refuse to live with failing to comply with the rules. That’s unacceptable and I won’t let it happen.

You only get nine attempts. Each one should be treasured so as not to waste them or miss one for carelessness. Choose your attempts wisely. Apply science and logical thinking to attempt selection. Have a trusted coach in your hip pocket at meets so your adrenaline and ego don’t prevent you from thinking rationally. Make your lifts count. Choose to be the better lifter. Compete with integrity so that when you walk off the platform everyone will know your lifts were indisputable. In the immortal words of my friend and colleague, Dr. Michael Zourdos, “Do your job!”

Success in athletics is easily quantifiable in a myriad of ways including PRs, scores, and winning. Success is neither an accident nor a coincidence. Achieving success is a process and the direct result of a set course of action. It doesn’t just happen.

The past three months have been some of the most exhilarating of my entire life. In June 2012, I was as an assistant coach on the USA teams at the inaugural IPF Classics Powerlifting World Cup in Stockholm, Sweden (Picture on right: Platform at 2012 IPF Classics World Cup – click for larger view). In essence, this was the first official Super Bowl of raw (unequipped) powerlifting. I can’t recall ever being that excited for a single competition that I wasn’t competing in. The anticipation was overwhelming. The Swedish Powerlifting Federation delivered on their promises. The competition was top-shelf on every level and the entire week exceeded the hype. Collectively the USA men and women’s teams placed second overall. Individually, our lifters performed exceptionally well as many came home with medals and some with world records.

The following month I had the honor and pleasure of presenting at the 2012 Reactive Training Systems (RTS) Powerlifting Seminar in Orlando, Florida (Picture below: RTS Seminar Presenters).

Working alongside powerlifting legends like Suzanne “Sioux-z” Hartwig-Gary as well as some of the brightest coaches, experts, and scholars like Jeremy Hartman, Mike Tuchscherer, and Dr. Michael Zourdos has already proven to be one the highlights of my professional career. I probably learned more about technique, training, and nutrition in two days than I had within the past two years.

Three weeks later all but one of the RTS presenters competed at the 2012 USA Powerlifting Raw Nationals in Kileen, Texas. We were all blessed with outstanding individual performances. Any time four lifters exhibit a 94.4% successful attempt rate including personal records (PR); they’re obviously doing something right.

Our lives are full of chapters. Occasionally, I like to refer to them as seasons. These three impactful life events comprised a season in my life. As seasons conclude, I like to pause and reflect. Meaningful introspection isn’t accomplished in one sitting. In fact, it can take days, weeks, and months, sometimes longer to truly learn and grow from all that’s transpired. Self-analysis often reveals positive and negative elements. When you’re truly honest with yourself, examination can be painful. However, that pain can lead to improvement and progress. Perusing meet results and photographs, watching video highlights, reviewing lecture notes and power points, and simply recalling conversations all contribute to vivid memories that will last a lifetime. I’m so thankful for these moments and never take them for granted.

Success in athletics is easily quantifiable in a myriad of ways including PRs, scores, and winning. Success is neither an accident nor a coincidence. Achieving success is a process and the direct result of a set course of action. It doesn’t just happen.

One of my star lifters recently gave me a most wonderful book entitled “With Winning in Mind,” by Lanny Bassham. Lanny (pictured on right at 1975 Pan American Games) was an awkward kid growing up. He never excelled in athletics but years later, he finally found his niche’ in competitive rifle shooting and went on to win the Olympic gold medal at the 1976 Olympics in Montreal, Canada. Two years later he won the world championships in Seoul, Korea. In doing so, Lanny developed his trademarked Mental Management System that helps competitors create a process for increasing the probability of success. While some of the information is both common sense and familiar, it’s definitely worth reviewing. His other ideas and many of the nuances of his methods are creative, fresh, and thoughtful. I have begun employing some of them in my own life and am thankful for the positive mindset they help create. His text should be required reading for every competitive athlete.

One of the best things about powerlifting is its objectivity. Performances and results aren’t influenced by personal feelings or opinions. Success as well as winning and losing are all based on actual fact and concrete data. It’s a reality that provides immediate feedback. Lifters compete within specific weight classes and the one who lifts the most weight wins. It’s simple and so revealing at the same time.

As I outlined in my 2010 piece “Training Specificity for Powerlifters,” athletes of all genres are quick to seek out the latest training methodology. Unfortunately, training protocol isn’t the answer to athletic success. Self-proclaimed gurus, strength coaches, famous powerlifters, and sports performance specialists would all have you believe that their programs are the key to unlocking your potential. Lord knows there are a myriad of methods to choose from including: linear periodization, undulating periodization, 5/3/1, Sheiko, 5×5, the Texas Method, the Bulgarian method, Westside, RTS, Prilepin’s Table, and the list continues. Sadly, athletes are often duped into believing that training protocol matters most. Training plans matter but not nearly as much as consistent effort applied over time. Corrective exercise specialists and physical therapists will brainwash you into thinking you’re better off fixing all your imbalances first before taking another step. If we only followed their counsel, we’d never actually train. At some point, you need to suck it up and get under the bar. Equipment manufacturers will even go so far as to announce that unless you’re training on their equipment or using their facilities, you have no chance.

When examining methodology, it’s easy to find uniqueness and differences. More important are the common themes. What are the best athletes doing? Where are they similar? This is key.

The five speakers at the RTS Powerlifting Seminar presented on a variety of topics from technique and training methodology to nutrition and attempt selection. Looking beyond the power points and the uniqueness of each presentation, one pervading theme resurfaced throughout the weekend. Each expert drove home the mantra of applying consistent effort over time in order to achieve technical mastery.

RTS’s Mike Tuchscherer recently wrote an article entitled “Genetics and Hard Work.” I agree with Mike’s assertions in this article. In fact, his closing remarks about an extreme amount of hard work have inspired me to train harder than before. My own personal reflection has led me to such questions as, “What could I have done differently in my preparations for Raw Nationals? Did I overlook something? What can I do better moving forward? And what’s necessary for me to improve?” Some of that introspection combined with the info from the RTS Seminar have revealed to me that I need to spend more time on the things I’m not good at. It’s no coincidence that those also happen to be many of the areas I dislike. That’s all about to change. I’m embracing those weaknesses and committing to improving them.

While we can all work harder, genetics cannot be overlooked. I won’t use it as an excuse but it’s our reality. My wife Sioux-z stands 4’11” tall and I’d bet my life she would never dunk a basketball on a regulation 10′ basket. That’s not an excuse to put forth less effort. If she were to truly aspire to such an athletic feat of explosive jumping ability, I’d be the first to support her in that endeavor. Thankfully she prefers to spend the bulk of her training time squatting. After all, sometimes your “best” sport picks you. That doesn’t mean you can’t improve or even become world class in an endeavor you aren’t necessarily equipped for. It simply means that if someone with superior genetics follows a similar path, they have a significant head start.

I relish watching experts perform their craft. Experts have the ability to make the extraordinary appear ordinary. It’s like watching an artist paint a masterpiece right before your eyes while only using two colors. Athletics are no different. Supreme athletes are able to do incredible things with their bodies that the rest of us can only imagine. So naturally, every four years I’m drawn to the Olympics. This year was no different as I enjoyed watching the world’s best compete on the world’s grandest stage. I’m particularly fond of the sports I can’t consume on a regular basis – gymnastics and track and field. I find the gymnasts and decathletes to be the world’s best overall athletes because they’re able to do things all the other athletes can’t.

The 2012 Summer Olympics had two instances that really stood out to me. During one NBC telecast, the commentators showed an illustration of Jamaican sprinter Usain Bolt’s recent 100m final. Bolt is the current world record holder in both the 100m and 200m races as well as a double Olympic champion. At top speed, his stride measures approximately 10′ in length and he took 41 strides to complete 100m. His next closest competitors were at 44 and 46 strides respectively. In a most basic equation, speed = stride length x stride frequency. Bolt’s competitors have to move their legs much faster to overcome the stride deficit. They could train like animals, become stronger, produce more force than Bolt, and take nearly every performance-enhancing drug in the world, but the probability of overcoming that genetic (stride length) deficit is close to zero. Their flexibility simply can’t be improved to that degree and they can’t trade-in for longer legs. Their only hope is that the Jamaican’s penchant for self-adulation eventually goes to his head and he slacks off in training or underestimates his rivals. However, Bolt has proven he is human in three rare defeats to Tyson Gay, Asafa Powell, and his current training partner Johann Blake.

From what I gather, Bolt works extremely hard at his craft. He deserves credit for working hard. He should thank God and credit his parents for his physical traits. His combination of genetics and hard work are currently insurmountable. While he’s not my cup of tea, there’s no denying he’s the best sprinter of all-time. Naturally, the discussion and media coverage surrounding Bolt’s prowess got me thinking about the role of genetics in sports. Oppositely, a less-publicized Olympic athlete made me consider the role of hard work. NBC painted a poignant picture of Kenyan middle-distance runner David Rudisha. The current world record holder in the 800m, Rudisha lives in Iten, Kenya. His remote village is approximately 200 miles from a rubber track. So, while many of his contemporaries train on rubber tracks and at expensive facilities, he and his coach Colm O’Connell remove large rocks from their makeshift dirt track in what has become an almost daily ritual prior to training.

Coach O’Connell wisely preaches, “It’s not about sophistication. It’s not about facilities. It’s about doing the simple things well and believing in what you do.” Amen to that! Rudisha went on to win the 800m final and set a new world record of 1:40.91. His post-race interview illuminated his humble, soft-spoken demeanor. Without any bombast or show, Rudisha spoke softly revealing his profound conviction in consistent effort and his training methods proving that he doesn’t need modern facilities to become the greatest middle distance runner alive.

Coach Colm O’Connell with David Rudisha and Rudisha next to his world record time.

It’s glaringly obvious that Rudisha is eternally focused on process rather than outcome. When you constantly dedicate yourself to a series of steps (process) and repeat them over and over again, the results (outcome) take care of themselves. Fortunately for powerlifters, the same holds true. Strength is a skill. Lanny Bassham defines a skill as “doing something consciously long enough for the process to become automated by the Subconscious Mind.” Skill acquisition is best achieved through frequent, repetitious practice. Practicing your skills often and diligently over long periods of time can eventually lead to technical mastery. And while technical mastery is not exactly a destination per se’, it’s a journey that every powerlifter should embark upon. The sooner you hone your skills and step toward technical mastery, the sooner you’ll add a lot of weight to the bar.

In Malcolm Gladwell’s text “Outliers: The Story of Success” he refers to the 10,000-hour rule. His book is based on original research done by Anders Ericsson, a Swedish psychologist who calculated that it takes 10,000 hours to become an expert at something. Using a calculator you can really have some fun with this and notice that even while training 7 days/week for 3 hours at a time it would take close to 10 years to accumulate 10,000 hours of practice. Most trainees don’t have that kind of time and/or aren’t willing to put in that amount of work. Again, this is one person’s research and you can accept it or discard it as you see fit. Perhaps the more appropriate rule for a lifter would be 10,000 high quality repetitions. Suffice it to say, even while some learn faster than others, I think we can all agree that it takes thousands of hours and many years of quality training (practice) to become a master of something. Any way you look at it, the amount of skill you develop is determined by the quality, quantity, and efficiency of your training.

Ultimately, when considering any training strategy, notice the differences but examine the similarities. Parallels typically include a steadfast devotion to the basics and a constant reinforcement of sport form. If you wanted to become a world-class violinist you wouldn’t practice the bass guitar. Sure, both are string instruments but they are quite different. The same holds true for the powerlifts. Some coaches espouse building the lifts rather than training them. Don’t succumb to this lunacy. Training doesn’t need to be fancy in order to be effective. If you want to improve your squat, spend the bulk of your time squatting… just like you do in competition.

Mike Tuchscherer is correct. The one universal commonality of experts and champions is a tremendous amount of hard work. Focus on the controllable. Pay your dues by putting in the time and work. The amount of effort you apply is entirely up to you. Outwork your competitors. At SSPT, we like to refer to it as “sweat equity” and it’s absolutely magical because, as with most things in life, you reap what you sow.